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New Workout Routine, is it solid?

Stato11

New member
Registered
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Nov 10, 2012
Messages
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Hey guys this is going to be my new split Ill follow for about 12 weeks, changing up a few exercises now and then to shock my body.
Tell me what you think please guys!


Monday - Chest, Biceps, Forearms
Tuesday - Back
Wednesday - Cardio and Abs
Thursday - Shoulders and Triceps
Friday - Legs
Saturday - Abs
Sunday - Rest


Monday - Chest, Biceps Forearms
Flat Barbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Incline Barbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Decline Dumbbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Dumbbell Flyes - 3 sets x 12, 10, 8 reps reps

EZ Bar Curls - 3 sets x 10-12 reps (2 warmup sets) <-- Drop set after last set
Hammer Curls - 2 sets x 10-12 reps (1 warmup set)
Concentration Curls - 2 sets x 10-12 reps (1 warmup set)

Wrist Curls - 3 sets x 15-20 reps
Reverse Wrist Curls - 3 sets x 15-20 reps
(Superset the two above)

Tuesday - Back
Lat Pulldowns - 3 sets x 12, 10, 8 reps (2 warmup) <-- Drop set after last set
Close Grip Rows - 2 sets x 12, 10 reps (1 warmup) <-- Drop set after last set
Close Grip Pulldowns - 2 sets x 12, 10 reps (1 warmup) <-- Drop set after last set
One Arm Dumbbell Rows - 2 sets x 12, 10 reps (1 warmup)
Deadlifts - 3 sets x 15, 12, 6-8 reps (Don't go to failure)

Wednesday - Cardio and Abs
10 minutes HIIT (2 min run, 2 min walk)
10 minutes fast walk
Decline Crunches - 3 sets x 10-20 reps
Leg Raises - 3 sets x 10-20 reps
Oblique Crunches - 3 sets x 20-30 reps (each side)

Thursday - Shoulders and Triceps
Rotor Cuff and All Delt Head Stretching
Barbell Standing Press - 3 sets x 5,3,1 reps (Strength)
(Do warmup for above with bar for 12-15 reps)
Seated Dumbbell Press - 3 sets x 12, 10, 8 reps (Hypertrophy) <-- Drop set after last set
Lateral Raises - 3 sets x 12, 10, 8-10 reps <-- Drop set after last set
Upright Rows - 3 sets x 12, 10, 8 reps
(Should I swap ^ for rear delt exercise?)
Shrugs (Traps) - 3 sets x 10-15 reps)

Dips - 3 sets x 9-10 reps
Rope Pushdowns - 3 sets x 10-12 reps
(Superset ^ with overhead Rope Extensions 8-12 reps)
Close Grip Bench Press - 3 sets x 12, 10, 8 reps


Friday - Legs
Front Squats - 3 sets x 8, 5, 3 reps (Strength/Hypertrophy - Quadricep Emphasis)
Squats - 3 sets x 15, 12, 10 reps (Hypertrophy - General Mass Movement)
Leg Press - 3 sets x 20, 15, 12 reps <-- Drop set after last set
Leg Extensions - 2 sets x 12-15 reps <-- Drop set after last set
Leg Curls - 3 sets x 10-15 reps <-- Drop set after last set
Standing/Seated Calf Press/Raises - 5 sets x 15-20 reps (Rest Pause)

Saturday - Abs
Decline Crunches - 3 sets x 10-20 reps
Leg Raises - 3 sets x 10-20 reps
Oblique Crunches - 3 sets x 20-30 reps (each side)

Sunday - Rest (The worst day)
 
if u give enough intensity on mondays to biceps, i dont see how will u be able to give 100% on tuesdays...

are you ON?

i´d go for:

Monday - Chest, triceps
Tuesday - Back, Biceps, forearms
Wednesday - Cardio and Abs
Thursday - Shoulders
Friday - Legs
Saturday - Abs
Sunday - Rest

depending on what is ur priority muscle, i would change trainin days.. :)
 
thanks for the reply, I was going to do the split you just posted but I don't want to do two benching movements on one day as Ill be considerably weaker when it comes to triceps and the same with Biceps really.
 
thanks for the reply, I was going to do the split you just posted but I don't want to do two benching movements on one day as Ill be considerably weaker when it comes to triceps and the same with Biceps really.

then it would be good if u split them, between shoulders n legs, if u just want to keep the other 2days off (dont count the sundays).
 
you are basically doing 5 days with an extra day of cardio..... i would start with only doing 1 major muscle group each day monday through friday. and split it so you are kind of giving each area a break. so if you do chest monday then go to back tuesday legs wednesday arms thursday and lite shoulders on friday.

the amount of shoulders you have listed is crazy IMO and you have nothing to hit rear delts but yet your pounding your front and medial delts which you naturally hit with other muscle groups exercises.

legs i would squat, deadlift, heavy standing calf raises superset with seated calf raises, then hit hip flexors and extensors and finish it off with super strict leg curls and extensions. IMO

your chest day looks decent IMO i personally start with flat bench then go to a pec deck or flys to get a good stretch on the pecs. then hit your incline... i do weighted dips in place of decline usually and finish off with cable flys.

do abs everyday!! 10 min or so at the beginning of your workout
 
I used to use a similiar routine like yours.

Now that i've looked back, its too much volume.

Why not just do 1 set per exercise. Even 1 set per exercise could still be allot.

Phil had me doing 3 sets per body part.

DC style consist of 1 rest pause set per body part.
 
At your stage you are including too many different exercises per body part. Your body won't grow as quickly as it can by simplifying your training. I used to train using heaps of exercises per body part and it took its toll on me.
If I remember correctly your 16-17, so I'm assuming your not researching anything????
 
I am not telling you what to do but hell Just do Chest monday and touch triceps 3 exercises 3 sets per and higher volume- Back Tuesday and touch biceps 3 exercises and 3 sets per high volume -Wed Shoulders -Thursday Arms heavier- Friday Legs......This will shorten up your workout days somewhat you can throw cardio and abs wherever abs are ok to superset during your rest period on another workout if that worried about them. Also let you to really pound your arms and pack on some great size when you dedicate a day to just them and then just touching them earlier in the week.
 
I've gotten good gains from the big guys advice, finish of the bis w back and tris with chest then bang the two together one day. You'll fill those sleeves in no time
 
I like
Monday-Chest
Tuesday-Back
Wednesday-Legs
Thursday-Shoulders
Friday-Arms

I also switch chest and shoulders between Monday and Thursday depending on how I feel. I like doing it this way because it spaces out chest and shoulders and by doing arms at the end of the week I am not burning out my bis and tris which I will be using a lot for chest, back, and shoulders.
 

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